30 Plants a Week … 30 Grams of Fiber a Day - Here’s Why it Matters
I grew up with a mom who always served at least three different vegetables on our plate—and often added a side salad, too. She emphasized the importance of color, variety, and trying everything at least once.
👏 Hand clap for Mom.
She passed away 15 years ago, during a whirlwind season of my life - four young kids at home, a demanding corporate job, and very little space to process anything beyond the next to-do.
I wish I could thank her now for all the quiet lessons she taught me at the dinner table.
Her wisdom—about food, nourishment, and showing up for family—has stayed with me in ways I couldn’t fully appreciate at the time.
I also remember sitting at that same table for what felt like hours, staring down a piece of asparagus I really didn’t want to try. (Now? A fan. Then? Not even close.)
So it’s safe to say I carry her voice with me every time I think through what I’m going to eat—nudging me to include more vegetables, more color, more variety.
But her voice is just one of the ones in my head these days.
There’s also the nutrition strategy I embrace: being a “nutrivore"- that means choosing foods that are rich in nutrients and aiming for as many different plant sources as I can—vegetables, fruits, herbs, spices, nuts, legumes—with a goal of hitting 30 unique plants each week.
Then there's the practical target I keep in mind: aiming for 5–6 cups of fiber-rich foods each day, and getting fiber in every meal. Why? Because fiber matters. A lot more than most people realize.
Fiber may not sound glamorous, but it's a powerhouse when it comes to building a healthy gut microbiome, reducing inflammation, and improving digestion, mood, immunity, and even brain function.
And yet, more than 90% of Americans don’t get enough of it.
But even with those “rules,” it’s still hard to know if I’m getting enough.
Generally, as women, we should be getting at least 25 grams, and optimally 30 grams of daily fiber. For men, at least 38 grams.
And most of us don't have a table in our heads of how those fiber grams add up.
So let's talk why fiber matters ,,, and how we get those fiber grams to add up.
First, why does fiber matter?
Fiber is the part of plant foods that our bodies can’t digest.
And while that may sound like a drawback, it’s actually one of its greatest strengths. Fiber helps regulate digestion, adds bulk to stool, and helps move everything smoothly through the digestive tract.
There are two main types of fiber—and we need both:
Soluble Fiber:
This type dissolves in water and forms a gel-like substance. It:
Slows digestion (helping you stay full longer)
Increases nutrient absorption
Regulates blood sugar
Lowers cholesterol
Feeds beneficial gut bacteria
Think: asparagus, artichokes, onions, apples, beans, chia seeds, citrus fruits.
Insoluble Fiber
This one doesn’t dissolve in water. It:
Adds bulk to your stool
Speeds things up in the colon
Prevents constipation
Keeps things moving
Think: leafy greens, carrots, brown rice, whole grains, nuts.
So while other nutrients are absorbed in your intestines, fiber makes up much of what’s left behind - doing some of the most important work for your gut health.
And here’s where it gets even more interesting:
The “good bacteria” in our intestines feast on fiber—especially insoluble fiber that stays in the digestive tract longer.
When these microbes are fed well, they:
Multiply and diversify (a good thing!)
Produce short-chain fatty acids like butyrate, which reduce inflammation and protect your gut lining
Support your immune system and even affect your mood and brain health
Low-fiber diets? They starve these microbes, reducing diversity and increasing your risk for issues like inflammation, obesity, and chronic disease.
The good news: You can change your gut health in just a few weeks by increasing your fiber intake. That’s how responsive (and grateful!) your body is.
To give you a feel for what hitting your fiber goal can look like in real life, here’s a sample day:
A Day of Eating with 30 Grams of Fiber
(and bonus: 30 grams of protein at breakfast!)
Breakfast
Veggie scramble made with:
2 eggs (14g protein)
1/2 cup black beans (7g fiber, 7g protein)
1/2 cup sautéed spinach (2g fiber)
1/2 cup bell peppers and onions (1.5g fiber)
1 tbsp ground flaxseed sprinkled on top (2g fiber)
Optional: A few slices of avocado (3g fiber, healthy fats)
~10–12g fiber | ~30g protein
Lunch
Large salad with:
2 cups mixed greens (1g fiber)
1/2 cup chickpeas (6g fiber)
1/2 cup chopped cucumber, tomato, red pepper (2g fiber)
1 tbsp pumpkin seeds (1g fiber)
½ cup of lentils (5g fiber)
Olive oil + lemon dressing
~15g fiber
Dinner
Roasted veggies (carrots, broccoli, Brussels sprouts – (6g fiber)
Grilled salmon or chicken
1/2 cup sweet potato (3–4g fiber)
~10g fiber
→ Daily Total: 33 - 35g of fiber!
So now that you know fiber’s not just “roughage” but an essential player in gut health, metabolism, blood sugar, and cholesterol—how will you up your fiber game this week?
👉 Try tracking how many different plants you eat over the next few days.
👉 Aim for 30+ grams of fiber daily—and a rainbow of variety!
Your gut bugs are counting on you. 💪🌿. Feed them well.